Pace to Speed Converter

Written byOleh Soloninupdated 25 September 2026

What you know

Pace: minutes

Pace: seconds

Result

Pace5:30 min/km
Speed, km/h10.909
Speed, m/s3.03
Pace per mile8:51 min/mile
Speed, mph6.779
400 m lap2:12
5K time27:30
10K time55:00
Half marathon time1:56:02
Marathon time3:52:04

This result is informational only and is not professional advice.

One number on two scales: the watch and the treadmill

Convert running pace in minutes per kilometre or per mile into km/h, m/s and mph, and back. Shows the 400 m lap and 5K, 10K, half marathon and marathon times, with a pace chart from 3:00 to 8:00.

A treadmill shows speed, a watch shows pace, and training plans are written in pace. The conversion runs backwards — the faster you go, the smaller the pace number — which is exactly what is hard to do in your head mid-run.

One anchor helps: 12 km/h is exactly 5:00 per kilometre, 10 km/h is 6:00 and 15 km/h is 4:00. In miles, 8:00 per mile is 7.5 mph. For everything in between, use the converter or the charts below.

How to use

Choose what you know: pace per kilometre or per mile, or speed in km/h, m/s or mph.
Enter the value; for a pace, type minutes and seconds separately, 5 and 30 for 5:30.
Read the speed, the pace per mile and the time for a 400 m lap, 5K, 10K, half marathon and marathon.

Pace chart: minutes per kilometre to speed

Speed in km/h is 60 divided by the pace in minutes: a 4:30 pace is 4.5 minutes, and 60 / 4.5 = 13.33 km/h. Divide km/h by 3.6 for metres per second.

Worked out with this converter; times assume one pace for the whole distance.
Pace, min/km	km/h	mph	Pace, min/mile	10K	Marathon
3:00	20.00	12.43	4:50	30:00	2:06:35
3:30	17.14	10.65	5:38	35:00	2:27:41
4:00	15.00	9.32	6:26	40:00	2:48:47
4:30	13.33	8.29	7:15	45:00	3:09:53
5:00	12.00	7.46	8:03	50:00	3:30:59
5:30	10.91	6.78	8:51	55:00	3:52:04
6:00	10.00	6.21	9:39	1:00:00	4:13:10
6:30	9.23	5.74	10:28	1:05:00	4:34:16
7:00	8.57	5.33	11:16	1:10:00	4:55:22
7:30	8.00	4.97	12:04	1:15:00	5:16:28
8:00	7.50	4.66	12:52	1:20:00	5:37:34

Treadmill chart: mph to pace

Pace per mile is 60 divided by the speed in mph: 6 mph is 10:00 per mile and 7.5 mph is 8:00. The per-kilometre pace is the mile pace divided by 1.609344.

Worked out with this converter.
Speed, mph	Pace, min/mile	Pace, min/km	5K
5.0	12:00	7:27	37:17
5.5	10:55	6:47	33:54
6.0	10:00	6:13	31:04
6.5	9:14	5:44	28:41
7.0	8:34	5:20	26:38
7.5	8:00	4:58	24:51
8.0	7:30	4:40	23:18
9.0	6:40	4:09	20:43
10.0	6:00	3:44	18:38

The conversion formulas

Speed (km/h) = 3,600 / pace in seconds per kilometre, and pace (seconds per km) = 3,600 / speed in km/h. For metres per second divide km/h by 3.6, and multiply by 3.6 to go back.

The international mile is 1,609.344 metres, so a pace per mile is 1.609344 times the pace per kilometre: 5:00 per km is 8:03 per mile. Speed in mph is the km/h figure divided by the same number.

What this calculator shows

Pace in minutes per kilometre and per mile
Speed in km/h, m/s and mph
The 400 m lap, 5K, 10K, half marathon and marathon times at that pace

What to keep in mind

The conversion is linear and assumes one pace held throughout. A marathon cannot realistically be run at 5K pace; the marathon time predictor works from a real race result.
A mile is 1,609.344 metres (the international mile), a half marathon 21.0975 km and a marathon 42.195 km.

Where the numbers come from

Checked against NIST Special Publication 811, Appendix B.9 (international mile, 1,609.344 m); Jones A. M., Doust J. H., "A 1% treadmill grade most accurately reflects the energetic cost of outdoor running", Journal of Sports Sciences, 1996, vol. 14, pp. 321–327 · verified September 2026.

FAQs

How do I convert pace to speed?

Divide 60 by the pace in minutes, or 3,600 by the pace in seconds. A 5:00 per km pace, 300 seconds, is exactly 12 km/h; 8:00 per mile is 7.5 mph.

How do I turn a treadmill speed into pace?

Divide 60 by the speed. At 6.5 mph that is 9.23 minutes per mile; multiply the decimal part by 60 to get seconds, 0.23 × 60 ≈ 14, so 9:14 per mile.

How do I convert km/h to m/s?

Divide by 3.6: 12 km/h is 3.33 m/s and 18 km/h is 5 m/s. Multiply by 3.6 to go the other way.

Why set the treadmill to a 1% incline?

There is no air resistance indoors, so the same speed takes less effort than on the road. In a 1996 study by Jones and Doust, nine trained runners used the same energy on a 1% treadmill grade as on a level road at speeds from 2.92 to 5.0 m/s, about 6.5 to 11.2 mph.

How do I get pace per mile from pace per kilometre?

Multiply by 1.609344. A 5:00 per km pace is 8:03 per mile, and 8:00 per mile is 4:58 per km.

How is this different from the running pace calculator?

This page converts units, pace to speed and back. To find a pace from a race time, or a finish time for a distance, use the running pace calculator.

Worked example

A 5:30 pace

Input: 5:30 per kilometre

Output: 10.91 km/h, a 10K in 55:00

Note: That is 3.03 m/s and 8:51 per mile. A marathon at that pace would take 3:52:04, provided the pace holds for all 42 kilometres.

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